**Project: Hypertrophy** is a comprehensive 6-week program designed to maximize muscle growth through targeted upper and lower body workouts. Committing to 5 days a week, you'll engage in a variety of exercises including bench presses, squats, and lat pulldowns, utilizing machines and free weights for optimal results. Each session focuses on specific muscle groups, ensuring balanced development and strength gains. Get ready to push your limits and transform your physique with this structured approach to hypertrophy training!

Feeling like you can't achieve serious muscle growth at Planet Fitness? Think again. This 6-week hypertrophy program is meticulously designed to maximize your results by leveraging the specific strengths and overcoming the limitations of the equipment available at any Planet Fitness location.

This isn't just a list of exercises; it's a strategic, periodized plan designed to force muscular adaptation and growth through intelligent programming. We will focus on the proven principles of hypertrophy: progressive overload, metabolic stress, and muscle damage, all within a structured framework.

The program is broken down into three distinct two-week phases:

Weeks 1-2: Accumulation Phase
The goal of this initial phase is to build a strong foundation. We will focus on accumulating training volume and increasing your work capacity. By using moderate weight for higher repetitions, we will prepare your muscles, tendons, and ligaments for the more intense work to come. This phase is crucial for mastering form and establishing a powerful mind-muscle connection.

Weeks 3-4: Intensification Phase
This is where we trigger significant growth. During this phase, the intensity is methodically increased. You will be lifting heavier loads in a lower rep range, pushing your muscles closer to their limit. This application of progressive overload is the primary stimulus that signals your body to build bigger, stronger muscle fibers.

Weeks 5-6: Deload Phase
Growth happens during recovery. This final phase is a period of strategic, active recovery. We will intentionally reduce the overall training volume and intensity. This allows your central nervous system to recover and your muscle fibers to fully repair and supercompensate—meaning they grow back bigger and stronger. This critical phase helps prevent burnout, reduces the risk of injury, and primes you for even greater gains in your next training cycle.

Your Key to Success: Execution
Throughout this program, your focus must be on flawless execution. Every repetition should be performed with a slow, controlled tempo and a full range of motion. Leave your ego at the door. By focusing on the quality of each contraction, you maximize the time under tension and ensure the target muscle is doing the work, leading to a far superior hypertrophic response.

Project: Hypertrophy

Hypertrophy Training based on the limitations of the Planet Fitness Gym Equipment.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Upper Body Push (Chest, Shoulders, Triceps)

Bench Press (Smith Machine)

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Upper Body Push

Leg Press Machine

Squat (Smith Machine)

Seated Leg Curl

Leg Extension

Lunge (Dumbbell)

Hip Adductor (Machine)

Lower Body

Lat Pulldown

Seated Row (Machine)

Dumbbell Row

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Face Pull

Upper Body Pull

Bench Press (Dumbbell)

Arnold Press

Chest Fly (Cable)

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Lower Body + Core (Posterior Chain, Glutes, Core)

Romanian Deadlift

Glute Kickback (Cable)

Hip Thrust (Machine)

Wood Chop

Plank

Lower Body + Core

Accumulation Phase

Intensification

Peaking/Deload

Deaload Week

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